Plan 7 - Week 12 - PBrunner

Choose Day👇

We are only a few months away now from the half marathon season so we need to up the time for the long runs. If you can fit the intervals in on Monday or Tuesday that would be great. Any problems let me know. Keep up the great work Jodie.

Coach Simon🍊

108 POINTS TARGET

MONDAY

8-6-6-4-4

28 POINTS

TUESDAY

Jodie's S&C

15 POINTS

WEDNESDAY

Rest Day

0 POINTS

THURSDAY

Bimble💙 & Strides

22 POINTS

FRIDAY

Jodie's S&C

15 POINTS

SATURDAY

100 Mins Run

30 POINTS

SUNDAY

Rest Day

0 POINTS

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

Choose Day👇

108 POINTS TARGET

MONDAY

28 POINTS

10 Mins WU @ Easy Pace

RPE: 3

8 Mins @ 10K Pace

RPE: 7

6 Mins @ 5K Pace

RPE: 8

6 Mins @ 5K Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

4 Mins @ 5k Pace

RPE: 8

10 Mins CD @ Easy Pace

RPE: 9

TUESDAY

15 POINTS

WEDNESDAY

0 POINTS

0 Mins

RPE 0

THURSDAY

22 POINTS

60 Mins Bimble

Zone 2

8 x 100m Strides

Zone 7

FRIDAY

15 POINTS

SATURDAY

30 POINTS

100 Mins @ Easy Pace

RPE: 3

SUNDAY

0 POINTS

0 Mins

RPE 0